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878, Thursday december 4th, 2014

11/29/2014

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Skill:  Muscle Ups 3 Rounds Max Effort (ME)

WOD 'Amanda'
9-7-5 of:
Muscle Ups,
Snatches (the kind with a squat)  95/135
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874, Saturday November 29th, 2014

11/29/2014

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Partner: 'Cindy'
 
20 Minute AMRAP of:
5 Pullups,
10 Pushups,
15 Squats

*while your partner works Keep a barbell off the ground in any position 95/1355
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871,  Wednesday November 26th, 2014

11/28/2014

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Test:  Rope Climbs, L-sit, double Unders

WOD:  Death By Pullups / WallBalls

Minute 1 - 2 Pullups,
Minute 2 - 2 WallBalls,
Minute 3 - 4 Pullups,
Minute 4 - 4 WallBalls,
Minute 5 - 6 Pullups,
Minute 6 - 6 WallBalls,
Minute 7 - 8 Pullups,
Minute 8 - 8 WallBalls,
Continue on by 2's until dead...
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873, Friday November 28th, 2014

11/28/2014

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Turkey Burning WOD:  As Partners or solo, for time:

'Grace'- 30 Clean and Jerks 95/135,
Run 1 mile,
'Isabel' - 30 Snatches 95/135
Run 800,
'Fran' - 21-15-9 of Thrusters 65/95 and Pullups
Run 400
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872, Thursday Turkey Day November 27th, 2014

11/26/2014

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Happy
ThanksGiving

Friday and Sat:
8 and 9 am classes

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Here at CFK we are Thankful for each of you.  We realize that without you, we wouldn't be here.  So we don't take you for granted and appreciate all the friendships made over the past 3 years.  Today we give a sincere 'Thank You' for your business.
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The Holiday from Wikipedia: 
      Thanksgiving proclamations were made mostly by church leaders in New England up until 1682, and then by both state and church leaders until after the
American Revolution. During the revolutionary period, political influences affected the issuance of Thanksgiving proclamations. Various proclamations were made by royal governors, John Hancock, General George Washington, and the Continental Congress, each giving thanks to God for events favorable to their causes. As President of the United States, George Washington proclaimed the first nation-wide thanksgiving celebration in America marking November 26, 1789, "as a day of public thanksgiving and prayer to be observed by acknowledging with grateful hearts the many and signal favours of Almighty God".

     In modern times the President of the United States, in addition to issuing a proclamation, will "pardon" a turkey, which spares the bird's life and ensures that it will spend the duration of its life roaming freely on farmland.

more here.... http://en.wikipedia.org/wiki/Thanksgiving

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870, Tuesday November 25th, 2014

11/25/2014

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Testing:  500 m row + Handstands

Strength WOD:

3 Minute AMRAP:
Clean and Jerk 95/135

Rest 1 Minute,

3 Minute AMRAP:
Clean and Jerk 80/105

Rest 1 Minute,

3 Minute AMRAP of:
Clean and Jerk 65/95

YOGA at 7 pm!

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869, Monday November 24th, 2014

11/24/2014

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Strength:  Back Squat 5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 1 @ 90%, ME @ 90%

WOD: 
800m Farmers Carry (one hand at a time),
60 OH lunges,
60 weighted Pushups (weight on back),

Rx is 25/45 LB plates
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868, Saturday November 22nd, 2014

11/22/2014

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Partner WOD:  "Loredo"Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters



* While Partner works do your choice of active rest:  Plank, Double Unders, or hang from pullup bars.


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867, Friday November 21st, 2014

11/21/2014

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Strength:  Push Press 7x3 with 3 Weighted Pullups between each set (weighted or banded)

WOD: 
Row 1000 or run 800,
100 Double Unders,
40 T2B,

Row 500,
50 Double Unders,
20 T2B,

Row 250,
25 Double Unders,
10 T2B

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866, Thursday November 20th, 2014

11/20/2014

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Skill:  3 Rounds of max Muscle Ups
WOD:  10-9-8-7-6-5-4-3-2-1 of:
Power Cleans 115/165,
Burpees
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865, Wednesday November 19th, 2014

11/19/2014

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Strength:  Front Squats 7 x 3

WOD: 3 rounds of:
 Row 250
20 Ring Dips,
20 Wall Balls,
20 Jumping Lunges
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864, Tuesday November 18th, 2014

11/18/2014

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HAPPY BIRTHDAY LIZ KIHLSTROM!

Strength:  3 Position Snatch - 6 Working Sets
WOD:  5 rounds
25-20-15-10-5 Pullups
10-8-6-4-2  Overhead Squats 85/125
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863, Monday November 17th, 2014

11/17/2014

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Strength WOD: 
10 x 2 Bench Press AHAP
10 x 2 Deadlift AHAP

Skill:  follow each set of Bench Press with 2 Skin the Cats, follow each set of Deadlifts with 2 Pistols

Endurance:  Follow each set of Deadlifts with 20 Double Unders
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862, Saturday November 15th, 2014

11/15/2014

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Partner WOD: 309 min AMRAP of:

10 Hang Cleans 85/115,
20 Pullups,
10 Hang Snatch, 65/95
20 Burpees,
50 KBS 35/53

*team with most rounds wins


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860, Thursday November 13th, 2014

11/14/2014

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HOLD THE DATE:  CFK just booked Deanna Lee from radio station 94.1 to come and help us make a big ol country party!  Bring the fam and friends for some games and dancing SATURDAY at our Harvest Feast!

Event: 
https://www.facebook.com/events/798603563495240/

Deanna Lee: 
https://www.facebook.com/deannaleedance
Strength:  10 Minute EMOM
Snatches 1.1
WOD:  12 minute AMRAP:

12  Goblet Squats
12  OH Lunges, 6 each arm,
12  KBS 
Rx 35/53 and without putting the Kettlebell Down
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861, Friday November 14th, 2014

11/14/2014

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Strength:  Deadlift 5x5 AHAP

WOD:
5 Rounds

9 Deadlifts, 225/155

15 Push-ups

21 Air squats

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859, Wednesday November 12th, 2014

11/12/2014

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HOLD THE DATE:  CFK just booked Deanna Lee from radio station 94.1 to come and help us make a big ol country party!  Bring the fam and friends for some games and dancing SATURDAY at our Harvest Feast!

Event: 
https://www.facebook.com/events/798603563495240/

Deanna Lee: 
https://www.facebook.com/deannaleedance

Strength:  Strict Press 5x5 As heavy as possible

WOD:  For time:
Row 800,
the 4 rounds of:
5 Handstand Pushups,
10 Knees to elbows,
15 Back Squats 105/155
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858, Tuesday November 11th 2014

11/10/2014

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reminder that we are open for holiday Hours:  8 and 9 am only!

"Veterans Day"

World War I – known at the time as “The Great War” - officially ended when the Treaty of Versailles was signed on June 28, 1919, in the Palace of Versailles outside the town of Versailles, France. However, fighting ceased seven months earlier when an armistice, or temporary cessation of hostilities, between the Allied nations and Germany went into effect on the eleventh hour of the eleventh day of the eleventh month. For that reason, November 11, 1918, is generally regarded as the end of “the war to end all wars.” 

Today is a celebration to honor America's veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.
WOD:  To Celebrate you can choose to do 'Clovis' or 'Clovis Scaled'

Optional Strength:  Post WOD - EMOM
3 Min, 4 Power Cleans @ 60%
3 Min, 3 Power Cleans @ 70%
3 Min, 2 Power Cleans @ 80%

Test:  Pullups - Reps and Weighted
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857, Monday November 10th, 2014

11/9/2014

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Strength:  10 minute EMOM:
Back Squat x 3 @ 70% of 1 RM
WOD:  Run 800m
75 Wall Balls,
40 Pullups,
Run 800
Test:  Pistols
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855, Friday November 7th, 2014

11/8/2014

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Lift:  Push Press 1RM
WOD:  7 Rounds:
Row 150,
Rest 2-3 minutes.
Skill: 10 Rounds:
 10 Double Unders, 10 Push Press
Endurance: 5 Rounds: Run 800, Rest 2 Minutes
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856, Saturday November 8th 2013

11/8/2014

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Happy birthday Sara Jones!

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855, Thursday November 6th, 2014

11/6/2014

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WOD:  14.5
21-18-15-12-9-6-3 of:
Thrusters 65/95
Burpees

Last time we did it.....
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854, Wednesday November 5th, 2014

11/5/2014

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Strength:  1 RM Bench Press
Skill:  Attempt a muscle up 10 x
WOD:  45 Seconds each:

3 Rounds:
Atomic Situps 25/45
Rest
Ring Rows
Rest

3 Rounds:
Toes 2 Bar
Rest
Hand Release Pushups
Rest
Endurance:  Row a moderate pace for 7 K
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853, Tuesday November 4th, 2013

11/4/2014

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Strength:  1 RM Deadlift
Skill:  30 Muscle Up Transitions
WOD:  Run 5K
Endurance:  WOD
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852, Monday November 3rd, 2014

11/3/2014

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Strength:  Find 1 RM Snatch
Skill:  3 Rounds of unbroken Pistols on each foot
*score = highest reps for each foot.
WOD:  12 Minute AMRAP of:
15 WALL Balls,
15 Ring Dips,
15 Back Squats 45/65
Endurance:  7 Minutes of Double unders, every time you miss do 5 Burpees
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Kenmore CrossFit LLC DBA CrossFit Kenmore
  • Home
  • Information
    • Meet the Coaches
    • Location
    • Facebook
    • Photos
  • Pricing
  • Classes
    • Class Schedule/Sign Up
    • Fundamentals
    • Barbell Club
    • Nutrition Coaching
  • PERSONAL TRAINING